Part 3 of a mini series on flexibility for dancers. In this episode, I'll discuss the nervous system's role in mobility. You'll learn some basic anatomy around the structure and function of the nervous system, and how that impacts mobility within the body. I'll also discuss some basic principles of using the nervous system to improve mobility and make faster and safer gains in flexibility.

Be the first to know all the details about a new flexibility program for teachers, which will harness the power of the nervous system to improve your dancers mobility in a safe and effective way. Add your name to the waitlist now. Absolutely no obligation, you'll just be the first to hear all the details.


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Part 2 of a mini series on flexibility for dancers. In this episode, I'll answer the question about whether overstretching really is bad for dancers. You'll learn the difference between muscular and connective tissue, and why changes to connective tissue can be problematic in the long run. I'll also discuss how overstretching might affect a hypermobile dancer, and why we need to proceed with extreme caution in this population. Finally, I'll touch on ways we can improve mobility safely for dancers, without the added risk of overstretching.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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Part 1 of a mini series on flexibility for dancers. In this episode, I'll discuss the difference between flexibility and mobility, and why understanding the difference is important to see improvements in mobility for dancers. 

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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• Send me an email: [email protected]

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In this episode, I'll discuss training load management for dancers. I'll dive into why poor  load management is a risk factor for injury, and ways to mitigate this risk. You'll learn the factors that affect training load, as well as various ways to measure and monitor training load.

Podcast Episode 6: Periodization in Dance
Podcast Episode 9: Rest and Recovery for Dancers
Training Load Recommendations: Click here

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
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In this episode, I'll discuss rest and recovery for dancers and why lack of recovery is one of the single biggest challenges that dancers face. I'll dive into the current culture of more more more, and why this is problematic - especially for adolescent dancers. You'll learn the difference between active and passive recovery and why both are important, as well as how sleep relates to recovery and injury prevention.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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In this episode, I'll discuss all things related to turnout. You'll learn the main contributors to turnout, and why some dancers have more natural turnout than others. I'll also discuss the most effective strategy for improving turnout, and why for some dancers improving turnout probably isn't their best goal.


Images for hip anatomical variations: click here

Blog Post: How Do I Improve My Turnout

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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In this episode, I'll discuss all things dance conditioning. You'll learn the difference between cross-training and supplementary training, and the benefits of each. I'll also discuss my recommendations for incorporating conditioning in dance schedules, and how much cross-training dancers should really be doing.

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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In this episode, I'll discuss periodization and how it can be implemented into dance specific settings. You'll learn the most common phases of periodization - pre season, in season, post season and off season - and what dancers should be prioritizing during each specific phase.

Periodization and Programming for Peak Performance webinar: Click here 

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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In this episode, I'll discuss the current landscape with regards to injury rates in dance. You'll learn common terminology used when discussing injury rates, and how dance injury rates compare with other sports populations. 

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
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In this episode, I'll discuss the who, what, where, when and why of pre-pointe assessments. You'll learn the science behind pre-pointe testing, as well as the 3 most important physical tasks to determine pointe readiness.

Resources discussed in this episode:

The Pre-Pointe Assessment Toolkit
https://www.allegroperformance.com/ballet-resources

Learn more about Erika Mayall:

• Follow me on Instagram: @dancephysioerika
• Learn more about me on my website: https://www.allegroperformance.com
• Sign up for my newsletter: Click here
• Send me an email: [email protected]

Support the show